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STAFF RECIPE FILE: “Buddha Bowls”
from Julie’s kitchen
Buddha bowls, sometimes referred to as glory or hippie bowls, are hearty, filling dishes made of various greens, raw or roasted veggies, beans and a healthy grain like quinoa or brown rice. Sometimes they also include toppings like nuts, seeds and dressings for added texture and flavor.
TRAINER’S TIPS
Meredith says “Don’t let an injury keep you down!”
As fitness trainers, we encounter injuries of all types and severity – both in ourselves and in our clients. From the common muscle strain to a major surgery, people often come to us with limitations that we must work around. As challenging as it is, we commend those clients for wanting to maintain their fitness level despite a setback.
Just as often as we see the walking wounded, we also get the phone call to cancel a workout because of an injury. To this, we say, “don’t let an injury keep you out of the gym . . . come on in and we’ll focus on something else!”
True, in some situations it is appropriate to completely take some time away from your workouts. Injuries can often occur when we are tired or may be overtraining, and under these circumstances a workout could exacerbate the injury or even result in another one. However, if this isn’t the case, it may be good for your body (as well as your mind!) to stick to your workout schedule while adjusting your plan. Not deviating from your routine can be helpful for the following reasons:
Your PrimeTime Fitness trainers are well-equipped to design a program around your limitations, so don’t be afraid to ask for advice!
Regardless of the scope of your injury and your desire to do what you can, it’s always a good idea to check with your physician. If your injury doesn’t disappear or subside in a few days, see a specialist and ask for specific guidance to help you determine appropriate activities you can perform while you continue to heal. Keep in mind that if you’re injured and not sure where to turn for help, your trainers have an arsenal of therapists and specialists that we often refer to. Feel free to ask for advice!
MEMBER NED BROWN RELEASES Charleston: A Good Life
PrimeTime member and author Ned Brown kicks off the Good Life series with the story about what makes Charleston, South Carolina so desirable to its residents and the five million visitors who seek it out each year. Profiling over fifty interesting people in Charleston doing interesting things, this stunning coffee-table book features photographs by Gately Williams, whose work is regularly featured in Garden & Gun, Coastal Living, and other publications.
Inspired by the legendary work of Slim Aarons, Charleston: A Good Life is a photographic narrative tour of a beautiful, unique, historical city and the remarkable people who live there.
This book would make a GREAT holiday or housewarming gift! We’ll keep a supply in the office, so pick up your own signed copy of Charleston: A Good Life at PrimeTime Fitness! Please have $70 cash or check made out to Ned Brown – retail price is $85.
Make a note in your calendar and begin checking for flights. We’re returning to La Carolina Lodge February 17 – 23, 2018!
ABOUT LA CAROLINA
Overlooking a fresh water river and lush tropical forests there is something for everyone at La Carolina Lodge, where the family-friendly environment offers a unique “Pure Costa Rica” experience. There is something for everyone at La Carolina Lodge! Enjoy a refreshing swim in the crystal clear river, relax in the one-of-a-kind wood-fired hot tub, sun on the deck, walk through our lush tropical forest, bird watch while sitting in comfort on the veranda, horse ride through our meadows, milk cows, and much more. Nestled on the eastern slopes of Volcano Tenorio, the home of the famous Rio Celeste Waterfall, in Northwestern Costa Rica, the 170-acre ranch and farm welcomes you to “A Place Like No Other”. On-site Costa Rican wildlife includes a vast array of birds, including toucans, parrots, hummingbirds, Montezuma Oropendola and many more. Their daily visits to our feeders are sure to delight both the advanced and novice bird watchers. Tropical mammals include monkeys, sloths, anteaters, kinkajous and coitis. The colourful frogs and butterflies, including the giant Morpho, are a sight to behold. A stroll around our property will bring you into contact with many bromeliads, wild orchids and other flora.
WHAT WILL WE DO?
Of course, your PrimeTime itinerary may include additional activities such as hiking, mountain biking, ziplining, horseback riding, eating amazing food right from the farm, whitewater rafting, and maybe even a little R&R. Daily workouts and yoga are programmed to bring you the ultimate fitness retreat!
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| A friendly Kuwati . . . one of the many fun fellas we found in the jungle. |
The following PTF’ers are celebrating the anniversary of one more year of fitness with us! Congratulations and thank you all for your continued support – keep up the hard work!
TWO YEARS: Caroline Jumper, Stanford Kirshtein, Bob Skaggs
FIVE YEARS: Jim Lasher
SEVEN YEARS: Lydia Matthewes, Chris Sertich
TEN YEARS: Mitch Fischbein
We had a great workout at the Pitt Street Bridge Monday night, and the sunset view gave us a grand finale. Keep your eyes on your inbox for more great workouts popping up all over town!
STAFF RECIPE FILE
Teriyaki Salmon Bowl
from Meredith’s kitchen (taken from NutritionAction.com)
Ingredients:
1 tsp. minced ginger root
1 clove garlic, minced
1 tsp. + 1 tsp. + 1 tsp. canola oil
1 Tbs. brown sugar
2 Tbs. dry sherry
5 tsp. reduced-sodium soy sauce
1 tsp. cornstarch
2 cups chopped broccoli
1 cup chopped carrots
1 cup cooked brown rice
4 scallions, chopped
2 6 oz. skinless salmon fillets
Directions:
Also delicious with quinoa (or riced cauliflower!) used as a substitute for brown rice.
Per serving (3 cups):
TRAINER’S TIPS
“The Importance of Magnesium”
By Liane Siewald
Magnesium – are you getting enough? Did you know magnesium is one of the most neglected nutrients of our diets? Even in our rich food supply, many people are still magnesium deficient. Exercise coupled with daily stress can deplete our stores, and food doesn’t always replenish the needed amounts for all that our bodies do on a given day.
Why is it important?
Magnesium is a mineral found in the earth, the ocean, plants, animals and humans.
Every cell in your body contains magnesium and it is used for over 600 bodily functions. In fact, every cell needs magnesium to function. It is one of the gate-keepers and “helper” molecules of our cells that allows other nutrients to pass in and out.
Just over 60% of the magnesium in your body is found in your bones, while the remainder is in your muscles, body fluids and other soft tissue. Because only 1% of the mag in your body is stored in your blood, it doesn’t show up on a blood test, which makes magnesium deficiency so under diagnosed!
Here is my top 10 list of why you should consider making sure your magnesium intake is on par:
***Magnesium has also been linked to reducing migraines and constipation!
Here is a list of the top foods with the greatest amount of bioavailable magnesium. Try adding some to your daily intake!
Almonds – Spinach – Chard – Yogurt – Black beans – Figs – Bananas
If you can’t get enough magnesium with food alone, try a supplement with the correct mineral ratio. I love and suggest the supplement called Calm from Nature’s Balance. I have had great feedback and my own great experience with this particular supplement. However, there are many other supplements out there and choosing one that works well for YOU is key!
FUNCTIONAL FITNESS
Balance, Strength, & Flexibility
Tuesdays, 4:00 p.m.
Thursdays, 12:00 p.m.
Our Senior CLASS has a brand new name – welcome to Functional Fitness!
What is “Functional Fitness?” It’s everything you need to keep moving. Balance, Strength, and Stretching all in one age-busting workout! Join Cammie or Meredith twice a week for the workout you know you need.
Tuesdays, 4:00 p.m. & Thursdays, 12:00 p.m.
ATHLETA FRIENDS AND FAMILY SALE
Saturday, Sept. 16; 10:00 – 12:00
Come join us at Athleta on Saturday, September 16 for special Friends and Family deals, munchies, and raffles for give-aways!